10 Easy Secrets to FIGHT the FAT

Posted by Angie Quehl on Jul 19, 2012 12:03:00 PM

It's the Little Things

Have you hit a plateau in your weight loss program? Are the pounds slower to come off these days? Are your muscles sore? Do you feel like blowing off your workout and diving into stuffed crust pizza with pepperoni? All that’s normal. Try these 10 smart ways to turbocharge your weight-loss efforts. When it comes to cooking and eating, tiny tweaks can add up to more pounds lost and another notch on your belt.

Master Your Midday Meal

1. Know Your Deli Meats
Which deli meats are healthiestSandwiches are the architecture of the common lunch-eater, but you need to start with a solid foundation. The hierarchy of health, in descending order:

  • Turkey and chicken
  • Roast beef
  • Ham
  • Weird processed things like salami and olive loaf

2. Turn Your Sandwiches Green
Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower your cholesterol. Plus, researchers at Ohio State University found that phytochemicals in avocados may help prevent mouth cancer.

3. Be Slick with Your Oil
"Avoid splashing 'light' olive oils over your salads," says Elena Paravantes, registered dietitian for the Hellenic Dietetic Association in Greece—light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Not sure if your oil's up to snuff? "Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste and leave a faint burning sensation on the throat," she says
Hone a Restaurant Strategy

water to reduce food cravings4. Start Your Meal with an H20 Appetizer
Drink two glasses of water before every meal. This will keep you hydrated and make you feel less hungry, possibly reducing your food intake and aiding weight loss.

5. Always Say "Iced Tea"
Get into a healthy habit. When the waitress asks what you want to drink, always say "iced tea—unsweetened." You'll cut calories and earn a dose of antioxidants, which are crucial to your body's defense against heart disease, cancer, even wrinkles. A U.S. Department of Agriculture study found that a serving of black tea had more flavonoids than a serving of broccoli or carrots.

6. Go Halfsies
Here's a simple rule for buffet eating at a party that'll help you keep your meal balanced for weight loss: Fill half of your plate with vegetables and fruit. Fill the rest of your plate with equal amounts of whole grains and other high-fiber carbs, and lean protein.

Give in to Chocolate Cravings

7. You don't have to deprive yourself of the sweet stuff.
woman-mouth-teeth-sweets-37831Shave dark chocolate into savory dishes like chili and barbecue sauce--you'll add a rich flavor along with flavonoids. They can lower your risk of heart disease and keep your cholesterol in check. And shaving ensures you don't overboard on the dark.

Cook Smart


8. Create the best steam for your broccoli
For perfectly cooked and nutrient-rich vegetables, rinse, throw them in a sealed container, and microwave for 3 or 4 minutes. Boiling, blanching, or over steaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing.

9. Rinse Your Beans
Canned beans—kidney, cannellini, chickpeas—are a quick and easy way to add protein and fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer and high blood pressure. Simply rinsing them, however, will shed one-third of their sodium.

10. Swap Red Meat for Lentils
To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat and make up the difference with red lentils. They're still protein-packed, but lentils are fat-free and high in fiber, making them more filling, too. And since red lentils have a neutral taste, they'll simply soak up the flavors in your sauce. You won't even notice them. Promise.

Source: Excerpt from The Belly Off Diet via Women's Health Magazine

Topics: nutrition advice for women, Women's Wellness, health tips, healthy eating for women, weight loss for women

12 Healthy Meals in 12 Minutes or Less

Posted by Angie Quehl on Jul 2, 2012 7:20:00 PM

Yup...You Read It Right!

It IS possible to make a meal that not only healthy AND tasty but can be put on your plate in 12 minutes or less. This is awesome news as so often even the most well-intentioned woman can find herself with a burger in one hand and a soda in the other just because it is fast and convenient. we don't have to tell you that the latter is NOT an example of good nutrition advice for women or anyone else for that matter!

Make these yummy meals for yourself, for your family or for guests. Added bonus...you don't have to be Julia Child to whip 'em up...you just have to have a kitchen and 12 minutes (or less)!

For Breakfast

1.  Breakfast Quickie Cookie
In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the bowl and repeat with the second half of mixture.

2.  Sun-Dried Tomato Omelet
Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 

2 tbsp. goat cheese½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.


3.  Breakfast Taco
In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa

4.  Berry Yogurty Smoothie
Blend together ½ cup frozen strawberries½ cup frozen blueberries1 cup plain low-fat yogurt2 tsp. honey, and ¼ cup milk of choice.


For Lunch

5.  Taco Salad
For the dressing, combine 2 tbsp. salsa1 tbsp. low-fat Greek yogurt1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with 2 cups baby spinach½ thinly sliced celery stalk1 chopped scallion1 tbsp. chopped black olives2 tbsp. corn and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad. 

6.  Low-Carb Roll-Up
On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the
cheese with 1 tsp. pesto (homemade or store-bought!) and top with 2 slices of avocado. Roll up the turkey and repeat 2 more times. 


7.  Curried Chicken Salad
Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced)1/8 cup red onion (diced)¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful of mixed greens

8.  Loaded Sweet Potato
Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt1 tsp. honey2 tbsp. drained and rinsed black beans, and a pinch of paprika.


For Dinner

9.  Portobello Burgers
Preheat a grill or grill pan. Whisk together 1 clove garlic (minced)½ tbsp. balsamic vinegar1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered.


 Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun. 

10.  From-Scratch Fish Sticks
Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined
baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies! 

11.  Couscous with Chicken Sausage Ragu
Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing and add meat to the pan. Add ¼ cup onion (chopped)and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes1 garlic clove (minced)1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

12.  Superfood Shrimp Scampi Pasta
Prepare 1 serving angel hair pasta according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and deveined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped)1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach½ cup halved cherry tomatoes¼ cup chicken broth, and 1/8 cup white wine. Cover and cook for 3 minutes. Stir in shrimp and serve with pasta


Even MORE 12-Minute Recipes from the Greatist.com...


Share with the Class!

We would love to pass along some of your fast and healthy favorites! Drop your name and a link into the comments section so we all can add some delish new dishes to our repertoire!


If you need a little help coming up with some convenient and healthy options and you live in the Chantilly area, we have a brilliant nutritionist on staff as well as our nationally recognized Nutritional Coaching for Women program that can help guide you on your way. Contact Us for more details.

Source: Recipes from www.thegreatist.com

Topics: nutrition advice for women, healthy eating for women, healthy recipes

Women's Wellness: Avoid Vacation Weight Gain This Year!

Posted by Angie Quehl on Jun 21, 2012 11:00:00 AM

Don't Pack on The Pounds this Year!

vacation needed alba dawn resized 600Courtesy of Alba Dawn


As summer arrives, you're probably really looking forward to your vacation, taking a break and enjoying some great sights, not to mention great food. Unfortunately, if you're like the average person, you may came back with more baggage than you bargained for, literally. "You can easily pack in over 4,000 calories a day on vacation without even realizing it," says Jen Andrus, R.D., a nutritionist in New York City. "That translates into five pounds of weight gain for a one-week trip.” Follow these five simple steps to ensure you come home from your trip with no regrets and no extra pounds.

Control Your Splurging:  A trip to France wouldn’t be complete without the buttery croissants and rich cheeses and Italy wouldn’t be half the fun without the hearty pasta dishes followed by the famous gelato. If you plan properly and commit to “tasting” not splurging on one guilty pleasure per day, you are more likely to choose wisely and still enjoy indulging without the guilt or extra pounds.

Limit the Alcohol:  We all know cocktails by the pool sounds so relaxing, but the problem is they fill you up with calories only. Try 800 calories per drink! Yes, a Pina Colada has 800 calories. So, could you imagine drinking two or three per day? Try limiting your alcohol to one per day or supplement your beverages to 80-calorie spritzers or a 200-calorie Bloody Mary.

Eat Dinner Early: Having a late dinner can really mess with your metabolism, leaving you feeling sluggish the next morning. Although you're probably busy enjoying your destination, make time to have dinner earlier rather than later. You should be awake and moving for at least two to three hours between dinner and bedtime for best results.

Watch Portion Sizes: Restaurant meals often give you much more food than you would usually eat in one sitting. Therefore, pay special attention to portion sizes. You can even request a to-go box right when your food arrives and take half of it off your plate right away. Another idea to cut calories and fat is to split an entree with someone else.

Exercise Every Day: Although getting some R and R by the pool and maybe diving into aavoid vacation weight gain great book may be exactly what you’ve been yearning for, try not to be too sedentary. Definitely enjoy those moments, however, make sure to spend at least 30 minutes being active every day, whether you're swimming, working out in the hotel's exercise center, or just running up and down the stairs rather than taking the elevator. You can also get exercise by exploring your destination on foot as much as possible.

Your vacation doesn't have to undo all the hard work you have put into improving or maintaining your health and wellness. With a little bit of focus and attention on these five steps, you can avoid putting on weight while enjoying a vacation and it will be easier for you to transition back into your routine when you get home.


Bon Voyage!

We'd love it if you would share in our comments section below your ideas on how to keep slim and trim on your vaca this year! Tell us where you're heading and what kinds of fun activities you have planned to help keep the motor runnin'! And remember, if you come back having done just a tad more indulging than you wanted, we've got the best personal trainers and women's wellness experts around to give you nutrition advice and more the can help you get back on track!


Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women, fitness tips

6 Gross Things Found in Your Food: Nutrition Advice for Women

Posted by Angie Quehl on Jun 18, 2012 4:00:00 PM

Nasty Things in Everyday Food

When pink slime oozed into public consciousness, we all scrunched our noses. What was this mystery substance—a food additive made of beef trimmings that are heated, compressed into blocks, and then exposed to bacteria-killing ammonia—hiding in processed meat? It also got us thinking about what other shocking ingredients go undercover in our grub. In the edition of Nutrition Advice for Women, we take look at what Prevention Magazine's research revealed including some surprising secrets that rival—and possibly even beat—pink slime.

1. Prozac In Your Poultry pexels-photo-286580

Bad news for those of you who swear by the curative powers of chicken noodle soup: the chicken may be sicker than you are. Researchers from Johns Hopkins University tested bird feathers and found a laundry list of feed additives, including banned antibiotics, antidepressants, allergy medications, arsenic, the active ingredient in Benadryl, caffeine, and other prescription and over-the-counter drugs.

How to avoid it: If you’re looking to plate a less-medicated piece of poultry, go organic instead. Organic regulations forbid the routine use of antibiotics (and all of those other drugs mentioned above) in chicken feed.

Photo by Achim Bongard from Pexels

2. Sheep Oil In Your Gum

Not to burst your bubble, but there might be something rather unsavory in your chewing gum. It’s called lanolin, a term for the oil sheep produce in their wool. These greasy secretions are used as softeners in foods and masked with the vague food label “gum base.” Lanolin is also used as an emollient in beauty products, from skin and hair care to cosmetics.
How to avoid it: Luckily, there are vegan versions of all of these products. If you’re concerned about eating lanolin, go for those, instead.



3. Wood Pulp In Your Cereal

Wood pulp brings a “plant-based diet” to a whole new level. Cellulose is usually made from nontoxic wood pulp or cotton, and the cheap filler is stuffed into shredded cheese, salad dressing, and ice cream to thicken it without adding calories or fat. Cellulose is fibrous, which is why it appears in so many high-fiber “healthy” snacks and breakfast cereals—and it’s even in organic products, according to an investigation by The Wall Street Journal.
How to avoid it: Checking your food labels is crucial and steer clear of terms like microcrystalline cellulose (MCC), cellulose gel, and cellulose gum, and carboxymethyl cellulose.

4. Cow Enzymes In Your Cheese

Cheese is often the last holdout for vegetarians: a decadent way to indulge without eating meat and a primary source of protein. Unfortunately, some cheese is anything but suitable for a meat-free diet. That’s because a lot of cheese is made with rennet, whichamanda-kerr-226442-unsplash contains an enzyme extracted from the fourth stomach of newborn calves. Rennet is used as a cheese curdler, sometimes in tandem with another enzyme called pepsin, which is extracted from the stomach glands of hogs.
How to avoid it: Fortunately, some companies are using alternatives that result in truly vegetarian cheese. Check food labels, and be wary of ingredients listed merely as “enzymes.”

Photo by Amanda Kerr on Unsplash

5. Duck Feathers In Your Dough

We were as shocked as you will be to learn that duck feathers are often packed into our favorite processed bread in the form of L-cysteine, an agent used as a dough softener. It’s in bagels, cookie dough, bread, pies, and more. While there are other sources of this filler available, a 2007 investigation by the nonprofit Vegetarian Resource Group found that about 80% of L-cysteine was derived from our feathered friend.
How to avoid it: It might not be on ingredient labels, so you’ll have to check with the manufacturer to find out if they use L-cysteine. You can also avoid L-cysteine by eating products that are Kosher or gluten-free, or by baking your own bread.

6. Fish Bladders In Your Beer

Here’s some news that will drain the “happy” out of your happy hour: Widely used in the beer-brewing process is a form of collagen called isinglass, which is made from the swim bladders of fish. Isinglass clumps with the beer’s yeast and sinks to the bottom, allowing for a much clearer brew.
How to avoid it: Because isinglass combines with the dregs of the barrel, it usually can’t be detected in the final product. But if you’re still queasy at the thought, grab a case of vegan beer instead.


 Photo by rawpixel.com from Pexels

Check Out Some Other Food Pitfalls to Avoid:





Source: Prevention Magazine, 7 Gross Things in Your Food


Topics: nutrition advice for women, healthy eating for women, nutritional coaching for women

Nutrition Advice for Women: 4 Farmers' Market Scams

Posted by Angie Quehl on May 10, 2012 6:00:00 PM

How Could A Farmers' Market be Bad?!

Nothing is better than grabbing a cup of joe and heading down your local farmers' market on a Saturday morning to stock up on the freshest produce and food in town right? Farmers' markets are a hot ticket these days with the number of markets shooting up nearly 20% in the last year alone. When you think Farmers' market what immediately comes to mind is clean, wholesome foods grown right in the garden of someone local. Although this is true in many cases it is not always so. Farmers' markets have become so popular that they're being co-opted by wholesalers, retailers, and farmers who may be local, but aren't necessarily committed to a sustainable food system. If you're looking for markets that sell the kind of 'farm fresh' food that most of us expect, then take this nutrition advice for women (and everyone) so that you can avoid these 4 Farmers' Market Scams.


Myth: All farmers’ markets sell local food.

Fact: There are two types of market models: real farmers’ markets and “farm markets” where buyers resell produce they bought at wholesale markets. The produce is usually not local and often comes from faraway states or other countries. For a while, some grocery stores were even selling their own produce in their parking lots and calling those “farmers’ markets.” To find the real thing, look for “producer-only” markets, meaning that the farmers at the market grew the food they’re selling on their own farms, explains Bill Duesing, president of the Northeast Organic Farming Association. Find out if your favorite market is producer-only by asking the director or market coordinator. And use your own judgment: If your local market is selling watermelons in May, they’re probably not local!

Myth: Local = organic.

Fact: Local farmers that aren’t certified organic are just as able as the big guys to use pesticides linked to ADHD, autism, diabetes, and hormone disruption. So don’t assume that just because a farmer shows up at a small market, his or her produce is pesticide-free. Under the USDA’s National Organic Program, farmers who market their product as “organic” must become certified by a USDA-accredited third party and keep very detailed records regarding pexels-photo-868110their farming practices. There is an exception: If growers earn less than $5,000 a year, they can legally market their produce as organic, provided they keep records to prove they are organic. They just don’t have to go through the certifying process.

There are some farmers who do use legitimate organic growing practices but choose not to enter the certification process, but technically, they’re not allowed (legally) to say their produce is organic. Bottom line: If a farmer is marketing food as organic, ask if he or she is certified by the USDA. If the answer is no, ask how weeds and insects are controlled (more about that coming up).


Myth: Food from the farmers’ market is so clean, you can eat it right there.

Fact: Before you polish off that entire quart of cherry tomatoes on the ride home, think of all the people who may have picked over them before you got there. Dirty hands = dirty produce. And although it may be free of pesticide residues, it could still harbor dirt and other bacteria that aren’t good for you. Get your produce home, then clean it with this cheap and effective produce spray: In a spray bottle, mix 1 tablespoon lemon juice, 2 tablespoons distilled white vinegar, and 1 cup cold tap water. Shake well to mix it up, spray on your produce, and rinse before eating.


Myth: Bugs on your food are bad.


Fact: Bugs in processed foods are bad. On farms, that’s a totally different story. Biodiversity is a major part of organic farming. Farmers who install wildlife corridors and pollinator plantings, including meadows, will attract beneficial insects into the field to prey on
pests that like to eat crops, and that means they can use fewer pesticides, whether organic or synthetic. So if you see a worm in your apple, cut him out and be thankful you’re getting truly organic local food!


 More Farmers' Market Scams...


How about you?

Tell us where you find YOUR fresh, local produce!  

We have readers from all over the country. Share your local Farmers' Market location in our comment section below.









Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women

4 Easy Things You Can Do For Earth Day (and everyday)

Posted by Angie Quehl on Apr 20, 2012 3:00:00 PM

earth day 2012 

Happy Earth Day!

This coming Sunday, April 22 is Earth Day. In honor of the occasion, we are taking a new angle to our women's health and wellness advice. We are happy to share just 4 simple things that you (and all of us) can do not only on Earth Day but every day to lead a help keep your body healthy and strong and our planet beautiful!

1. Eat organic or local; shop at a Farmers Market (with your reusable bag, of course

By doing this you are:

  • Consuming fewer chemicals and pesticides,
  • Keeping local farms viable
  • Helping to save energy and money in transport (organic food generally travels fewer miles from farm to market)
  • Helping your community toward sustainable food security
  • Tasting good quality food, who doesn’t want that?

2. Don’t eat meat, or eat less meat.

By doing this you are:

  • Being more healthy by reducing the risk of cancer (red and processed meat consumption are associated with colon cancer), heart disease, diabetes, obesity
  • Improving your diet with other foods like lentils, legumes, vegetables, fruits, etc.
  • Reducing your carbon footprint (the meat industry generates 1/5 of man-made greenhouse gas emissions- that’s more than transportation!)
  • Minimizing overall water usage ( ~1800-2500 gallons of water per 1lb beef vs ~220 gallons of water per 1lb soy tofu)

3. Learn a healthy new (but easy) recipe that can be your specialty

This can be your new “thing.” There are so many healthy and easy recipes with few ingredients. You’ll be saving money and it is a step to eating healthier. Almost everything is processed these days, it is hard to pick out something on the menu (besides salad) that is NOT processed.

Check out these recipes:
Fish Tacos
Eggplant Parmesan (Just 381 cal/serving as opposed to 1053 when made the traditional way)
Chicken Enchiladas

4. Start an organic garden (It’s not too late)

Ok, planting a garden may be a big step (and hard work) for some but it is worth it. If the task seems daunting to you in terms of time and effort, or you simply were not issued a green thumb at birth, why not think on a smaller scale. Try buying a small basil or mint plant that has already sprouted and is ready to eat. Whole Foods and Wegmans sell all kinds of herb plants for around $3 that are all potted and ready to go. It is definitely a start.

If you don’t know where to start, there are many resources and tips to start your own little garden online. No room in your backyard, or need some inspiration: many New Yorkers (we all know that they are REALLY short on space- check out this fire escape garden) who grow their plants in containers.

In short, anything that you can do large or small to continue this type of “earth-friendly” and healthy lifestyle will be well worth it. All of the fitness/nutrition advice we could ever give means nothing if we don't have a clean, thriving environment in which to live. Little things mean a lot and when you pick the first bunch of basil or a tomato grown from your own "garden" for your eggplant parmesan, the feeling you get (not to mention the fresh taste of your food) will be wonderful and worth it!

So what are you doing in honor of Earth Day 2012 to help us all enjoy this big beautiful ball we live on? Share your best ideas in our comments section below! 

More Great "Clean Living" Ideas:

Affordable Small Space Gardening

Going Meat-Free and Staying Healthy 

Earth Day Ideas for Kids 

What You Should and Shouldn't Buy Organic 



Adapted from an article the originally appeared in Northern VA Magazine by Rebecca Kim






Topics: women's health, Women's Wellness, health tips, healthy eating for women

8 Frightening Fast Food Facts: Nutrition Advice for Women

Posted by Angie Quehl on Apr 17, 2012 3:00:00 PM

In the age of 'pink slime,' there has been a lot of focus on what the heck is actually in our food. It is more and more important that we really dig further into what is being used or not used in and on the foods we consume and feed to our families. While it is no secret that fast food is not the greatest choice in most cases, we wanted to share a little nutrition advice for women and clue you into some things you really should know about certain fast food choices. 

McDonalds Big Mac Value meal resized 600

1.  Think Twice Before You Super Size

You would have to walk for seven hours straight to burn off a Super Sized Coke, fry, and Big Mac.

2.  Chemical Shake

In order to copy the flavor of a strawberry, fast food corporations include 50 distinct chemicals like ethyl acetate, phenythyl alcohol, rose, and solvent. A strawberry shake contains 50 different chemicals altogether.

3.  Cold and Crisp



Propylene Glycerol, used for antifreeze, is also used in some bagged salads as well a the salad in some restaurants to keep the lettuce green, fresh and crispy. The chemical can cause skin and eye irritations.

4.  Salty Sweet

Many fast-food chains dip their fries in sugar to give them their brown hue after frying. Not only are you consuming fat and starch, but you are getting your sugar intake for the day, as well.

5.  Chicken or Beef?

Grilled chicken sandwiches, chicken nuggets, and chicken on salads might contain beef. For example, Chicken McNuggets contain several beef additives disguised generally with secret names like “extract” or “essence."

6.  World Hunger Mickey's Bad Food

McDonald's feeds more than 46 million people a day - more than the entire population of Spain.

7.  Eat Your Veggies

French fries are the most eaten "vegetable" in America. 


8.  Food for Thought

A chocolate shake from White Castle has 1,680 calories.




Even more sound nutrition advice for women is just a phone call away! We are fortunate to have on staff Dr. Lucky Bennett, founder of our nationally recognized program, Nutritional Coaching for Women. If you are living in the Chantilly, Centerville, Herndon, Fairfax area and are looking for weight loss programs or women, weight loss solutions for women, or just a little extra advice on your current diet, Dr. Bennett does private consultations that can help you reach your fitness and weight loss goals. Call us at 703.817.0700 to arrange your consultation.




Source: Eat this, Not That via Women's Health Magazine.com

Topics: nutrition advice for women, health tips, healthy eating for women

Nutrition Advice for Women: New Superfoods You Must Try!

Posted by Angie Quehl on Mar 7, 2012 11:42:00 AM

There are some new kids in town!

Step aside Greek Yogurt...there is a whole new crop of superfoods on the scene. These ten up-and-comers from all over the world pack a super-duper punch of all of the essential nutrients, antioxidants, vitamins, and more! There is no better nutrition advice for women than to incorporate some of these babies into your diet and begin to reap all of the age-defying, energy-boosting, disease-fighting benefits!



It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.

Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (lifeway.net).


This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.

Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.


One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.

Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.


Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.

Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.

Black Garlicgarlic-3164820_640

Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of NutritionUnplugged.com. And the black stuff comes with no nasty breath!

Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at blackgarlic.com.


A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.

Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (kelpnoodles.com), which have just six calories per serving!

Nutritional Yeast

nutritional yeast superfood

A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease
your risk for chronic diseases.

Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores. 



This sweet, nutty super grain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.

Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour (bobsredmill.com) for up to a third of the flour in baked goods. Both are available at regular grocery stores.


What's Your Favorite Superfood?

If you already incorporate superfoods into your diet why not share them with the class? Leave us your most creative way or recipe to work these nutrition powerhouses into your diet in our comment section below.



Source: Women's Health Magazine, March 2012 (womenshealthmag.com)

1 Comment

Topics: nutrition advice for women, Women's Wellness, healthy eating for women

Healthy Recipes for Women: 3 Thanksgiving Classics Lightened Up!

Posted by Angie Quehl on Nov 21, 2011 12:30:00 PM

With Thanksgiving just a few days away, your mouth is probably already starting to water thinking of all of those delicious holiday classics. You are probably also thinking about what your favorite Turkey Day treats will do to your diet or healthy living plan...but fear not! This ultimate eater's holiday does not have to mean sacrificing your healthy diet OR sacrificing the taste bud-tingling pleasure that comes with eating our holiday favorites. We have scoured the net for the best "healthier" options and present to you our top 3 just as delicious, but much more nutritious versions of some of your faves!

Green Bean Casserole

This recipe from SHAPE Magazine  who is famous for sharing the best in healthy eating for women, has all of the creaminess and the crunch of the classic version but with only 90 calories per 3/4 cup serving!

4c  fresh green beans, cut into 1-inch pieces

Cooking spray

2  shallots, slicedhealthy thanksgiving recipe green bean casserole

8oz  baby bella mushrooms (or any mushrooms), sliced

Salt and pepper to taste

2c  plus 2 tablespoons rice milk, divided

2T  cornstarch

10  wonton wrappers

Fill a 2-quart saucepan with water; bring to a boil. Place green beans in water and cook just until soft, about 10 minutes. Drain and set aside. Heat a large saucepan on medium heat and spritz with cooking spray. Sauté shallots until translucent and just starting to brown, about 4 minutes. Add sliced mushrooms, salt, and pepper; cook, stirring occasionally, until mushrooms are soft and slightly browned, about 5 minutes. Use a bit more cooking spray if necessary to prevent the mushrooms from burning or drying out.

Shake rice milk thoroughly to thicken it, and add 2 cups to the pan with the mushrooms; bring to a boil. As the mixture is boiling, combine cornstarch and remaining 2 tablespoons of rice milk in a small bowl. Add cornstarch mixture to rice milk in the pan; bring to a boil again. Whisk frequently until the sauce is thickened, then reduce heat to low and simmer 5 minutes.

Meanwhile, cut wontons into thin strips. Spread evenly on a cookie sheet and bake in a preheated 350°F oven for 5 minutes. Stir, then bake until golden brown (another 2 to 3 minutes), monitoring carefully to prevent burning. Set aside to cool. (Don't turn off oven.) Add green beans to rice milk mixture, stir to coat evenly, and place in a 2-quart casserole dish greased with cooking spray; cover with aluminum foil. Bake for 25 minutes, or until the rice milk mixture is hot and bubbly. Remove from oven; top with the crisp wontons. Serve immediately, family-style.

Stuffing with Celery and Thyme

With a little revision, Women's Health Magazine made this once-a-year favorite a low-calorie food that you can eat year-round at just 93 calories per serving!

4 cups cubed reduced-sodium whole-wheat bread

1 teaspoon olive oil

4 stalks celery, minced

1 cup chopped onions

2 teaspoons poultry seasoning

1/2 teaspoon dried thyme

1/4 teaspoon ground black pepper

1 1/2 cups frozen defatted chicken stock, thawed

Preheat the oven to 350°F. Coat a 12" x 8" baking dish with no-stick spray.  Coat a large baking sheet with no-stick spray. Place the bread on the baking sheet and mist with no-stick spray. Bake for 15 minutes, or until golden brown. Transfer to a large bowl.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, celery, onions, poultry seasoning, thyme, and pepper. Cook, stirring, for 5 minutes, or until the onions are soft but not browned.  Add the stock to the bread cubes in the bowl. Toss to mix. Add the onion mixture and mix well. Transfer to the prepared baking dish. Bake for 30 minutes, or until golden brown.  Makes 8 servings.

Graham Cracker Pumpkin Pie

Swapping a pre-made or homemade dough crust for a graham cracker one can actually be healthier! Sugar substitutes and swapping tofu for milk and eggs help this recipe from Eating Well get even healthier, giving the pie a delicious, super-silky texture that's done in 2/3 the time.

healthy thanksgiving recipe pumpkin pie1 can (16 ounces) pureed pumpkin

1/3 cup maple syrup

1/3 cup Splenda sweetener

1/2 tsp. salt

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

1/2 tsp. ground nutmeg

3 tbs. cornstarch to firm up the pie filling

1 package (10-12 ounces) silken/soft tofu

1 9-inch graham cracker crust pie shell 


Preheat oven to 425° F.

Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.

Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

Have a great, healthy Thanksgiving recipe? Share it in our comment section below!


Recipes from:

Women's Health Magazine's Healthy Thanksgiving Dishes 

SHAPE Magazine's Top 5 Healthy Thanksgiving Recipes

More recipes and healthy holiday tips, check out the article:

Thanksgiving Day 2011: Top Easy, Healthy Recipes for Your Holiday Menu




Topics: nutrition advice for women, healthy eating for women, healthy recipes

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